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Since its development by Joseph Pilates in the 1920s, the Pilates physical fitness regime has incorporated newer and more advanced exercise systems. The Pilates Power Gym, one of the numerous Pilates exercise machines designed for home use, is a variation on the traditional Pilates Reformer. Like the Reformer, the Power Gym has a solid base attached to a pulley and spring system. This makes it suitable for improving core stability, flexibility, posture and balance. It can also be adjusted so that it can be used on an incline, adding appeal to strength-training enthusiasts.

Core Strengthening with the Hundred

One of the best core body strengthening exercises is known as The Hundred exercise. This exercise is so named because you are meant to hold the posture for 100 beats. The Hundred increases your heart rate and circulation as well as improving torso stability and strengthening your abdominal muscles. Lie on the platform and reach for the resistance bands above your head. With your knees bent and your palms facing downward, draw the bands to your sides. Now raise your head and shoulders from the platform. While pulsing your arms up and down, inhale for five beats, then exhale for five beats. Try to keep your head and shoulders above the platform the whole time if you can. After 100 beats, lower your head and shoulders and relax.

Toning Your Legs

The hamstring bridge is a powerful exercise for working your glutes as well as your hamstrings. Because the exercise involves stretching one vertebrae at a time, it also improves your core body strength. Tone your calves and inner thighs with the plié. Use the glide bar to extend your leg muscles.

Arm and Shoulder Toning

Arm circles warm you up before you start your strength-training routine. The circular movement will also strengthen your shoulders and increase their flexibility. The Shoulder Press is a similar exercise but focuses on your arms as well as your shoulder muscles. The Shoulder Press will also help you get your Pilates breathing rhythm going and improve your circulation. Although the Shoulder Press exercise focuses on strengthening the shoulder muscles and biceps, it is also beneficial to the whole upper body. Remember to use your shoulder strength to pull your whole body weight for maximum effect.

Tightening Your Abdominals

If you want to tighten your abdominal muscles, you can’t beat the Pulley Ab Crunch. As you pull the cable handles down, tighten your abdominal muscles into a curl and hold the position for as long as you can. Although a variation of this exercise can be done on the floor mat, using the Power Gym increases its effects because you are working with resistance. This exercise can also be enhanced by following it with The Hundred exercise. If you perform abdominal exercises on an incline with your feet at the lower end, this will reduce the strain on your neck. The Frog is another effective exercise for abdominal and thigh toning. This time you place your feet in the cable handles, and, as you draw your bent legs over your head and down again, you work your stomach muscles to the max.

About the Author

Poppy Carpenter graduated from the University of Missouri School of Journalism. In addition to teaching journalism to junior high students, she also covers health and fitness for "PUSH Monthly" and Angie's List.